Arnold Schwarzenegger is easily the most recognizable bodybuilder of all time. The seven-time winner of Mr. Olympia is so famous around the world for his well-deserved physique that almost every gym around the world has a poster of his famous hunched posture. Is it therefore a surprise that at least one of his children is considering following in the footsteps of the bodybuilding icon. Schwarzenegger’s 24-year-old son, Joseph Baena, is no doubt following in his father, Arnold Schwarzenegger’s footsteps. According to Baena, his dad has “the best physique he’s ever seen in his life” and he’s training hard to one day get close to Arnold’s iconic physique. Arnold Schwarzenegger’s son Joseph Baena – who clearly inherited his father’s appearance and build – started bodybuilding about 4 years ago and his progress so far is quite impressive. From his early days of bodybuilding until now, Baena swears by his father’s book, The Encyclopedia of Modern Bodybuilding, and continues to apply the principles learned to his current workout routine. his waist is tight, wide lats and even wider shoulders. Recognizing that his father had the best physique for most people in the world, Joseph is thinking aloud whether he can build the same iconic physique his father is famous for. Here he shares what he learned from his “Conan The Barbarian” hero father and his book on training for a “killer” body. 7 wisdoms from Arnold Schwarzenegger about bodybuilding:
Start with the Incline Dumbbells’ Press: If you want to develop the upper chest – the pectoral muscle, do the Incline Dumbbells’ Press. The big note here is NOT TO SMOOTH OUT THE ELBOWS. So, you bring the elbows down a bit, make sure to focus on the chest, tighten your abs to emphasize your upper chest as well. Do the Lat Pull down machine, after the Incline Press. This also helps the chest muscles. Keep the chest up as you pull the sidebar toward your chest. This will give you full range of motion and a good stretch. Keep the waist tight, the lats wide and the shoulders even wider. Must do better than yesterday, and so well that if you walk through a door frame, there is no room for anyone else to walk by. Next up is the Chest Press. Machines reduce the risk of further injury. Do 12-15 reps of 4 sets. Joseph Baena says he trains 6 days a week, but no rest days. The so-called rest day is an active rest day. On that day he will either go hiking or do cardio – only he won’t be lifting that many weights that day. Most exercises are about 15 reps, each is 4 sets. He swears by his father’s corner of the Bodybuilding Encyclopedia and says that the 4 sets are very important, as the third set is when you burn the most and the fourth set is when you grow the most. Next up is the Cable Row Machine. Make sure you do the full lab rack and squeeze here, he says. Bend slightly more forward to stretch the lower back. Make sure you do the full reps. Keep it classic, simple, necessary. Barbell Military Press: The classic BMP, keep the elbows forward instead of flared. That protects your shoulders, just like with the chest press. Be slow on the way down, push up. If you have shoulder problems, use dumbbells or kettlebells. Classic dumbbell raises: This is to get the cap, the wide delts, 15-20 reps. Then move to lower weights and do another 10-15 reps. Your shoulders must be really tired by now. The Hack Squat Machine: This is Joseph Baena’s favorite leg workout because it really hits the quads and glutes, he says. He likes to do 6 sets on this one, starting with 20 reps for the first two, 15 reps for the next 2, and for the last 2 sets he does 10 reps each and done.
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